Comparing Nutrients in 500 calories Boiled Broccoli VS Boiled Beets with Salt

Weight per 500 calories

• Boiled Broccoli: 1429g
• Boiled Beets with Salt: 1136g

Boiled and Drained Beets with Salt have 1.3 times more energy per unit of mass than Boiled and Drained Broccoli, which is low in comparison to other foods. Boiled Broccoli having low energy density.

Discover which food has more nutrients per 500 calories - Boiled Broccoli or Boiled Beets with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Boiled Beets with Salt	14%	3%	83%

Macro Nutrients

	Boiled Broccoli	Boiled Beets with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	2.1% 2.05g	97g per day for Men 19-50 years
Saturated Fat	3.53% 1.13g	0.99% 0.32g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	3.55% 0.057g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	3.88% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	87% 113g	130g per day for Men 19-50 years
Sugars	27.4% 20g	125% 90g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	14.6% 10.6g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 7g	NA	g per day for Men 19-50 years
Sucrose	% 1.14g	NA	g per day for Men 19-50 years
Fiber	124% 47g	60% 22.7g	38g per day for Men 19-50 years
Protein	60.7% 34g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Boiled Beets with Salt	Recommended Dietary Allowance
Vitamin A	122% 1100μg	2.53% 22.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	25.6% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.4% 7.9mg	23.5% 3.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	176% 8.8mg	33% 1.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	58.6% 0.76mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	386% 1543μg	227% 909μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1030% 927mg	45.5% 41mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	138% 20.7mg	3.03% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1680% 2016μg	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Boiled Beets with Salt	Recommended Dietary Allowance
Calcium	57% 571mg	18% 182mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	93% 0.84mg	0.9mg per day for Men 19-50 years
Fluoride	1.43% 57μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	120% 9.57mg	112% 8.98mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	62.2% 261mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	161% 3.7mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	137% 957mg	61.7% 432mg	700mg per day for Men 19-50 years
Potassium	123% 4186mg	102% 3466mg	3400mg per day for Men 19-50 years
Selenium	41.6% 23μg	14.5% 7.95μg	55μg per day for Men 19-50 years
Sodium	39% 586mg	216% 3239mg	1500mg per day for Men 19-50 years
Zinc	58.4% 6.43mg	36% 3.98mg	11mg per day for Men 19-50 years
Water	34.5% 1275g	26.7% 989g	3700g per day for Men 19-50 years

Boiled Broccoli VS Boiled Beets With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Broccoli or Boiled Beets with Salt?

Lets compare vitamin content per 500 calories of Boiled Broccoli vs Boiled Beets with Salt:

• 500 calories of Boiled Broccoli have 48.4 times more Vitamin A, 2.9 times more Vitamin B1, 3.9 times more Vitamin B2, 2.1 times more Vitamin B3, 5.3 times more Vitamin B5, 3.8 times more Vitamin B6, 1.7 times more Vitamin B9, 22.7 times more Vitamin C, 45.6 times more Vitamin E and 886.9 times more Vitamin K than Boiled Beets with Salt.
• 500 calories of Boiled Beets with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Broccoli as well as Boiled and Drained Beets with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Broccoli vs Boiled Beets with Salt:

• 500 calories of Boiled Broccoli have 3.1 times more Calcium, 2.2 times more Phosphorus, 1.2 times more Potassium, 2.9 times more Selenium, 1.6 times more Zinc and 1.3 times more Water than Boiled Beets with Salt.
• While 500 kcal of Boiled and Drained Beets with Salt contain 1.3 times more Manganese and 5.5 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Boiled Beets with Salt contain similar levels of Copper, Iron and Magnesium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Broccoli have 29.9 times more Omega 3, 2.1 times more Fiber and 1.8 times more Protein than Boiled Beets with Salt.
• While 500 kcal of Boiled and Drained Beets with Salt contain 4.6 times more Sugars than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Boiled Beets with Salt offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Boiled Beets with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Broccoli as well as Boiled and Drained Beets with Salt provide inadequate amounts of Omega 6 in 500 calories.